Monday, January 5, 2009

NROL - Week 23 - Monday

Hyper IB, 5x5 with 90 second rests today. Over the weekend, I learned that squats and deads should NOT be supersetted. That made life much easier. I knew I could go heavier on my deadlift but without time to add/remove plates, I was stuck at my squat limit.

squat 5x5x65

Romanian deadlift w/ shrug 5x5x85

[superset w/ full rest]:
Bulgarian split-squat 5x5x15 (per leg)
step-up 5x5x15 (per leg)

reverse crunch 3x15xbw

6:35 AM - apple & cottage cheese

9:40 AM - coffee w/ half-and-half & Splenda; round steak w/ onion, green pepper & sour cream on potato roll

1:05 PM - turkey chili (turkey breast, red beans, onion & tomato sauce)

4:40 PM - carrots

6:00 PM - chicken breast & broccoli w/ balsamic vinaigrette dressing; I was still kind of hungry after eating dinner but decided my calories were high enough for the day

Calories - 1571
Carbs - 139 (32 fiber)
Protein - 171
Fat - 37
C/P/F Ratio - 35.3/43.4/21.3

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